Shin cin kwai kullun yana da illa ga lafiyar ku?

Wadatacce

• Qwai nawa zan iya ci a rana?
• Yadda ake shirya kwai cikin lafiya
• 1. Cooking a cikin microwave
• 2. Yin poche egg
• 3. Fry kwai da ruwa
• 4. Kwai farofa
• 5. Kwai omelet
• Danyen kwai na kara barazanar kamuwa da cutar hanji?
• Gwada ko kwai mai kyau ne

Cin kwai a kullum ba shi da illa ga lafiyar ka matukar dai an hada shi a cikin daidaitaccen abinci iri-iri, kuma zai iya kawo fa'idodi da yawa a jiki, kamar taimakawa wajen sarrafa cholesterol, fifita samun karfin tsoka ko hana cututtukan ido, misali.

An san kwai da cewa ba shi da kyau ga lafiyar ka saboda gwaiduwarsa na dauke da sinadarin Cholesterol, amma karatu ya nuna cewa cholesterol da ke cikin abinci na asali na da kasadar yin mummunar illa ga lafiyar ka. Dangane da abincin da aka sarrafa kuwa akwai rashin daidaituwa da kuma ɓarkewar ƙwayar cholesterol, kamar yadda yake game da naman alade, tsiran alade, naman alade, tsiran alade, dafaffen kukis da abinci mai sauri.

Don haka, abin da ya fi dacewa shine a dafa kwai ta hanyar da ta dace, tare da ruwa, misali, gujewa amfani da kitsan da aka sarrafa kamar mai ko mai.

Qwai nawa zan iya ci a rana?

Karatuttukan ba su nuna yarda a kan yawan kwan da ake bari a rana ba, amma cin kimanin raka'a 1 zuwa 2 a kowace rana na da kyau ga lafiyar masu lafiya, a cewar kungiyar Zuciyar Amurka. Dangane da mutanen da ke fama da ciwon sukari da kuma matsalolin zuciya, abin da ya fi dacewa shi ne, yawan amfani shi ne kusan naúrar 1 kowace rana. A kowane hali, yana da mahimmanci cewa kwan ya kasance wani ɓangare na daidaitaccen abinci, don haka yana yiwuwa a kiyaye isasshen ƙwayoyin cholesterol da matakan glucose na jini.

Kodayake kwan yana da wadataccen abinci mai gina jiki, amma kuma yana da adadin kuzari kuma, sabili da haka, waɗanda suke kan iyakantaccen abinci don ƙimar nauyi ya kamata su cinye ƙwai cikin matsakaici. Duba teburin abinci mai gina jiki na kwai da fa'idodin lafiyarsa.

Bayyana shakku game da cin kwai da cholesterol a cikin bidiyo mai zuwa:

Yadda ake shirya kwai cikin lafiya

Wasu lafiyayyun hanyoyi don shirya kwai da cin ribar wannan abincin sun haɗa da:

1. Cooking a cikin microwave

Abin girke-girke mai sauƙi da amfani shine shirya kwan a cikin microwave, tunda baya ɗaukar mai. Don yin wannan, dole ne ku zafafa babban kwano a cikin microwave na tsawan minti 1, buɗe kwan a cikin kwanon, kuɗan kuma huda gwaiduwar, don kada ya fashe. Bayan haka, sanya komai a cikin microwave ɗin na wani minti.

2. Yin poche egg

Don yin sigar poche, sanya tukunyar ruwa don tafasa kuma idan kumfa na farko sun bayyana, sai a motsa ruwan da cokali, koyaushe a juya a hanya guda. Bayan haka, dole ne a fasa ƙwan a hankali cikin kwanon ruwar, a bar ƙwan ya dahu kamar wannan na kimanin minti 7.

A ƙarshe, cire shi tare da taimakon cokali mai yatsu, barin ruwa ya malale kafin sanya shi a kan faranti don yin hidima.

3. Fry kwai da ruwa

Don gujewa amfani da mai, sanya kwai a cikin tukunyar mai-zafi mai ɗumi mara zafi, ƙara ruwa cokali 1 sai a rufe kwanon domin kwan ya dahu da tururi.

4. Kwai farofa

Ga kowane kwai, ya kamata a yi amfani da cokali 4 na garin manioc, cokali 1 na yankakken albasa da rabin cokali na mai, man shanu ko margarine. Ya kamata ki soya albasar a cikin man shanu, ki sa kwai idan ya kusa dahuwa, sai ki ƙara garin da ɗan kaɗan.

5. Kwai omelet

Ga waɗanda ba za su iya cin ƙwanƙwan ƙwai fiye da kima ba, abin da ya fi dacewa shi ne yin farin kwai omelet.

Sinadaran:

• 3 farin kwai;
• 1 tablespoon na ruwa ko madara;
• 1 kofin dafa kayan lambu (tumatir, karas, broccoli);
• Kofin cuku shayi gida ko ricotta;
• Gishiri da barkono barkono don dandana.

Yanayin shiri

A cikin roba, hada kwai fari, madara da kayan ƙamshi. Sanya a cikin skillet da aka daɗa dahuwa na mintina 2. Theara kayan marmari na kayan lambu da cuku, ko kayan kamar yadda kuke so, bar shi ya dahu har sai cuku ɗin ya narke.

Danyen kwai na kara barazanar kamuwa da cutar hanji?

Wai ko ƙwai da ba a dafa ba na iya ƙunsar ƙwayoyin cuta Salmonella sp., wanda ke haifar da zazzabi, amai da gudawa mai tsanani, kasancewar ya zama mafi haɗari ga yara. Sabili da haka, ya kamata mutum ya guji yawan amfani da shi da kuma samfuran da ke da ɗanyen ƙwai a matsayin kayan haɗi, kamar mousses, mayonnaise, toppings da kayan zaki.

Gwada ko kwai mai kyau ne

Hanya mai kyau don sanin ko ƙwai har yanzu yana da kyau a ci shi ne sanya ƙwan har yanzu a cikin gilashin ruwa. Idan tana shawagi saboda ya riga ya ƙunshi iska mai yawa a ciki, kuma saboda hakan tsoho ne ko lalacewa kuma bai kamata a sha shi ba. Manufa ita ce cin kwai kawai wanda yake ƙasan gilashin ko tsakiyar ruwan.

Qwai da fari ko launin ruwan kasa suna kawo fa'idodin kiwon lafiya iri ɗaya, yana da mahimmanci a lokacin sayan don kiyaye ƙwan ƙwan ƙwai kawai, wanda dole ne ya zama mai tsabta, mai taushi kuma ba tare da fasa ba. A lokacin shiri, farin kwai ya zama mai kauri da viscous kuma gwargwadon gwaidinsa kuma ya daidaita, ba tare da ya fado ba bayan kwarin ya karye.

Yana da mahimmanci a tuna cewa ya kamata a ajiye ƙwai a cikin firiji, zai fi dacewa a ciki, saboda ƙofar glacier na fuskantar sauye-sauye da yawa na yanayi, wanda ke lalata kiyaye wannan abincin.